Exercise library
Every exercise, explained.
How to set up and perform 112 gym exercises, the muscles they work, the mistakes that cost progress, and what to swap in when the machine is taken. Every exercise here is also in the Surpass exercise list.
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7 free programs with sets, reps, and rest for every day.
Browse by muscle
Chest
Barbell Bench PressBarbell, Bench · also triceps, front deltsCable Chest PressCable · also triceps, front deltsCable FlyCableHammer Strength Decline PressPlate-loaded machine · also tricepsHammer Strength Incline PressPlate-loaded machine · also triceps, front deltsHammer Strength Iso-Lateral Chest PressPlate-loaded machine · also triceps, front deltsHigh to Low Cable FlyCableIncline Cable FlyCableIncline Dumbbell PressDumbbells, Bench · also triceps, front deltsLow to High Cable FlyCableMachine Chest PressMachine · also triceps, front deltsPec Deck (Machine Fly)MachinePush-UpBodyweight · also triceps, front deltsSmith Machine Bench PressSmith machine · also triceps, front deltsSmith Machine Incline PressSmith machine · also triceps, front delts
Back
Assisted Pull-up MachineMachine · also bicepsBarbell RowBarbell · also biceps, rear deltsChest Supported RowDumbbells, Bench · also bicepsClose Grip Cable RowCable · also bicepsClose Grip Lat PulldownCable · also bicepsDumbbell RowDumbbells, Bench · also bicepsHammer Strength High RowPlate-loaded machine · also biceps, rear delts, trapsHammer Strength Iso-Lateral PulldownPlate-loaded machine · also bicepsHammer Strength Iso-Lateral RowPlate-loaded machine · also bicepsHammer Strength Low RowPlate-loaded machine · also biceps, rear deltsHammer Strength PulldownPlate-loaded machine · also bicepsInverted RowBodyweight, Rack · also bicepsLat PulldownCable · also bicepsMeadows RowBarbell · also bicepsPlate-Loaded Row MachinePlate-loaded machine · also bicepsPull-UpPull-up bar · also bicepsSeated Cable RowCable · also biceps, rear deltsStraight Arm PulldownCableT-Bar RowPlate-loaded machine · also biceps, rear deltsWide Grip Cable RowCable · also rear delts, biceps
Front Delts
Dumbbell Shoulder PressDumbbells · also triceps, side deltsHammer Strength Shoulder PressPlate-loaded machine · also triceps, side deltsLandmine PressBarbell · also triceps, chestMachine Shoulder PressMachine · also triceps, side deltsOverhead PressBarbell · also triceps, side deltsPike Push-UpBodyweight · also triceps
Side Delts
Rear Delts
Traps
Biceps
Triceps
Assisted Dip MachineMachine · also chest, front deltsCable Overhead Tricep ExtensionCableCable Tricep KickbackCableClose Grip Bench PressBarbell, Bench, Rack · also chest, front deltsDipsDip station · also chest, front deltsMachine Tricep ExtensionMachineOverhead Tricep ExtensionDumbbellsSkull CrusherEZ bar, BenchTricep PushdownCable
Abs
Quads
Barbell Back SquatBarbell, Rack · also glutes, hamstringsBelt Squat MachinePlate-loaded machine · also glutesBodyweight SquatBodyweight · also glutesBulgarian Split SquatDumbbells, Bench · also glutesFront SquatBarbell, Rack · also glutes, absGoblet SquatDumbbells · also glutesHack Squat MachinePlate-loaded machine · also glutesHammer Strength Leg PressPlate-loaded machine · also glutesHammer Strength V-SquatPlate-loaded machine · also glutesLeg ExtensionMachineLeg PressLeg press · also glutesPendulum SquatPlate-loaded machine · also glutesReverse LungeDumbbells · also glutesSissy SquatBodyweightSmith Machine SquatSmith machine · also glutesStep UpDumbbells, Bench · also glutesWalking LungeDumbbells · also glutes, hamstrings
Hamstrings
Conventional DeadliftBarbell · also glutes, back, quadsDeficit Romanian DeadliftBarbell · also glutes, backDumbbell Romanian DeadliftDumbbells · also glutesGood MorningBarbell · also glutes, backLying Leg CurlMachineNordic CurlBodyweight · also glutesRomanian DeadliftBarbell · also glutes, backSeated Leg CurlMachineSingle Leg Romanian DeadliftDumbbells · also glutesStanding Leg CurlMachine